Approved Log Pre-Gear Training Log, Cardarine then Testosterone

[GetToDaChoppa!]

April 11th. Chest, Shoulders, Triceps

1. Incline Dumbbell Press:
65 x's 15
65 x's 14
65 x's 12

2. Flat Dumbbell Press:
65 x's 13
65 x's 10
65 x's 9
SUPERSET W/
3. Deficit Pushup:
Bodyweight x's 8
BW x's 7
BW x's 5

4. Dumbbell Shoulder Press:
45 x's 12
45 x's 11
45 x's 10

5. Dumbbell Side Lateral:
15 x's 15
15 x's 13
15 x's 12
SUPERSET W/
6. Dumbbell Side Lateral Drop Set:
5 x's 12
5 x's 10
5 x's 9 + 8 partials

7. Reverse Grip Press down:
30 x's 15
30 x's 13
30 x's 11

Cardio: Three 15 minute walks on treadmill.

Diet:
Calories: 2,481
Protein: 208
Carbs: 194
Fat: 97

Breakfast- 3 eggs with cheese, 3 pieces bacon and 3 oz turkey breast
Pre workout had a peanut butter sandwich and two string cheese sticks
5 oz chicken with white rice for lunch post workout with 50 gram protein shake- pic attached.
Dinner- turkey, bacon, swiss sandwich with a protein shake with whole milk

Feeling some weakness and fatigue. Going to skip arm day tomorrow and take Saturday and Sunday off (maybe just hit calves) and deload next week and then start next mesocycle. I will be posting the new mesocycle plan on Sunday or Monday. Might start my 150mg cypionate Monday if everything comes in tomorrow. Will provide touchdown pic.

 

[the_alcatraz]

April 11th. Chest, Shoulders, Triceps

1. Incline Dumbbell Press:
65 x's 15
65 x's 14
65 x's 12

2. Flat Dumbbell Press:
65 x's 13
65 x's 10
65 x's 9
SUPERSET W/
3. Deficit Pushup:
Bodyweight x's 8
BW x's 7
BW x's 5

4. Dumbbell Shoulder Press:
45 x's 12
45 x's 11
45 x's 10

5. Dumbbell Side Lateral:
15 x's 15
15 x's 13
15 x's 12
SUPERSET W/
6. Dumbbell Side Lateral Drop Set:
5 x's 12
5 x's 10
5 x's 9 + 8 partials

7. Reverse Grip Press down:
30 x's 15
30 x's 13
30 x's 11

Cardio: Three 15 minute walks on treadmill.

Diet:
Calories: 2,481
Protein: 208
Carbs: 194
Fat: 97

Breakfast- 3 eggs with cheese, 3 pieces bacon and 3 oz turkey breast
Pre workout had a peanut butter sandwich and two string cheese sticks
5 oz chicken with white rice for lunch post workout with 50 gram protein shake- pic attached.
Dinner- turkey, bacon, swiss sandwich with a protein shake with whole milk

Feeling some weakness and fatigue. Going to skip arm day tomorrow and take Saturday and Sunday off (maybe just hit calves) and deload next week and then start next mesocycle. I will be posting the new mesocycle plan on Sunday or Monday. Might start my 150mg cypionate Monday if everything comes in tomorrow. Will provide touchdown pic.

preworkout pb sandwich gotta go bro thats for childred
preworkout protein shake and 1 tbps of honey start there

dinner why bread again? i think cutting carbs a bit helps

 

[GetToDaChoppa!]

preworkout pb sandwich gotta go bro thats for childred
preworkout protein shake and 1 tbps of honey start there

dinner why bread again? i think cutting carbs a bit helps

yeah right now I'm keeping carbs below 200 grams. I'm doing that pretty consistently. I don't differentiate a whole lot between carb sources ( I don't eat white bread and very minimal pasta). I make sure to not have a lot of sugar or sugary carb sources, I'm under 40 grams of sugar per day. With diet I'm mostly focused on hitting my macros.

 

[GetToDaChoppa!]

*Big Post plus touchdown pics*

Today I start a 1 week deload. For my deload I always do my new workout to get familiar with the program. this deload week I will do a lower volume and lower intensity so I can recover a bit. I will be doing 4 weeks of German Body Comp (GBC).

A quick overview of GBC:

GBC is an antagonist superset program that uses very slow eccentrics (3-4 seconds), short rest periods (30-60 seconds). You will never get more than 60 seconds rest and as low as 30 seconds rest on isolation movements. This builds up lactate and stimulates HGH production. The program is for fat burning but maintains, if not builds muscle at the same time if done right. But the goal is fat burning. The workout is grueling as hell. The slow eccentrics and short rest means lowering the load significantly in order to complete the target reps. Your heart rate is elevated the entire workout.

I will also keep doing my cardio every day (30-45 minute treadmill walks and intervals, 10K + step per day) and I will go on a more aggressive calorie deficit (about 400 calorie deficit)

Calories for this deload week will remain at around 2,500, which is around a 100 calorie deficit. Next week I will go down to 2,200 for 4 weeks. 20mg of Cardarine (up from 10mg I've been taking for the last 10 days) starts today as well as 150mg weekly of Test Cypionate (Thanks @domestic-supply.com for the quick shipping!). Pinned 80mg this morning for the first time. Used 25G, 1" needle and did a ventrogluteal injection. will pin 70 mg on Friday.

After this 4 week fat burning period I will go on a moderate surplus and start building muscle. I've been on a moderate cut for about 2 months (have lost around 7 pounds and maintained strength) and this next 4 weeks is the finale. In 4 weeks I will check blood work and adjust dosage if needed. I have Tamoxifen on standby if necessary, but at this low dosage i am hoping to not need it. I want to be around 800-1,000 ng total test. I am currently low to mid 300's.

Breakfast today:
3 egg whites, 1 full egg
half cup oatmeal
followed by 50 gram protein shake.

 

[the_alcatraz]

yeah right now I'm keeping carbs below 200 grams. I'm doing that pretty consistently. I don't differentiate a whole lot between carb sources ( I don't eat white bread and very minimal pasta). I make sure to not have a lot of sugar or sugary carb sources, I'm under 40 grams of sugar per day. With diet I'm mostly focused on hitting my macros.

Try to get it under 100 if you want to slice up bro

 

[the_alcatraz]

*Big Post plus touchdown pics*

Today I start a 1 week deload. For my deload I always do my new workout to get familiar with the program. this deload week I will do a lower volume and lower intensity so I can recover a bit. I will be doing 4 weeks of German Body Comp (GBC).

A quick overview of GBC:

GBC is an antagonist superset program that uses very slow eccentrics (3-4 seconds), short rest periods (30-60 seconds). You will never get more than 60 seconds rest and as low as 30 seconds rest on isolation movements. This builds up lactate and stimulates HGH production. The program is for fat burning but maintains, if not builds muscle at the same time if done right. But the goal is fat burning. The workout is grueling as hell. The slow eccentrics and short rest means lowering the load significantly in order to complete the target reps. Your heart rate is elevated the entire workout.

I will also keep doing my cardio every day (30-45 minute treadmill walks and intervals, 10K + step per day) and I will go on a more aggressive calorie deficit (about 400 calorie deficit)

Calories for this deload week will remain at around 2,500, which is around a 100 calorie deficit. Next week I will go down to 2,200 for 4 weeks. 20mg of Cardarine (up from 10mg I've been taking for the last 10 days) starts today as well as 150mg weekly of Test Cypionate (Thanks @domestic-supply.com for the quick shipping!). Pinned 80mg this morning for the first time. Used 25G, 1" needle and did a ventrogluteal injection. will pin 70 mg on Friday.

After this 4 week fat burning period I will go on a moderate surplus and start building muscle. I've been on a moderate cut for about 2 months (have lost around 7 pounds and maintained strength) and this next 4 weeks is the finale. In 4 weeks I will check blood work and adjust dosage if needed. I have Tamoxifen on standby if necessary, but at this low dosage i am hoping to not need it. I want to be around 800-1,000 ng total test. I am currently low to mid 300's.

Breakfast today:
3 egg whites, 1 full egg
half cup oatmeal
followed by 50 gram protein shake.

@GetToDaChoppa! yes I'm aware of GBC training where you slow down and wait bro
but interesting how you measure HR or you guessing?

breakfast of champs love it, any high protein food today?

and we all love Greg from @domestic-supply.com hes great

 

[GetToDaChoppa!]

I'm not measuring my heart rate, I'm just saying it is elevated the entire time.

I actually had 12 ounces of chicken today. My wife put a bunch in the crockpot last night with some jalapenos and salsa. I mixed it with rice. It was amazing lol. She thought it would last me most of the week but I almost killed it all today lol.

 

[stevesmi]

how are you doing with the boiled eggs a lot of people say it gives them gas because it traps in the gases when you boil them

 

[the_alcatraz]

I'm not measuring my heart rate, I'm just saying it is elevated the entire time.

I actually had 12 ounces of chicken today. My wife put a bunch in the crockpot last night with some jalapenos and salsa. I mixed it with rice. It was amazing lol. She thought it would last me most of the week but I almost killed it all today lol.

12 oz chicken bro thats a start off
chicken rice oldschool
but no pic? at least share a pic next time @GetToDaChoppa!

 

[SteveMobsterG]

It's also a good idea to ease back when trying a new program too